NGP Pace: Understanding Normalized Graded Pace in Running

What is NGP Pace?

NGP Pace, or Normalized Graded Pace, is a sophisticated metric designed to quantify running effort by adjusting your actual pace to account for changes in terrain elevation, presenting it as an "equivalent flat pace." This allows for a more accurate comparison of physiological effort across varied routes and conditions.

Understanding Pace Metrics in Running

In running, pace is traditionally measured as the time it takes to cover a specific distance (e.g., minutes per mile or per kilometer). While straightforward, this metric often fails to capture the true physiological demand placed on the body, especially when navigating undulating terrain. Running uphill at a 9:00/mile pace requires significantly more effort than running on flat ground at the same pace. Conversely, running downhill at 7:00/mile might feel easier than flat ground at that speed. This disparity in effort, despite identical raw pace numbers, highlights the need for a more nuanced metric to accurately reflect training intensity and performance.

What is NGP Pace?

NGP Pace addresses the limitations of raw pace by integrating elevation data into its calculation. It aims to answer the question: "What pace would I have to run on perfectly flat ground to expend the same amount of energy as I did on this hilly section?"

The underlying principle of NGP Pace is rooted in exercise physiology and biomechanics. Running uphill requires overcoming gravity, which demands greater muscular force and cardiovascular output. Running downhill, while potentially faster, still involves eccentric muscle contractions and can be metabolically demanding, though often less so than uphill running at the same gradient. NGP algorithms leverage GPS-derived elevation data to assess the gradient of the terrain and then apply a correction factor to your current pace. This correction effectively normalizes your pace to reflect the effort as if you were running on a flat surface.

How NGP Pace is Calculated

The calculation of NGP Pace is performed by advanced GPS running watches, fitness trackers, and online platforms (like Strava, which popularized the term "Grade-Adjusted Pace" or GAP, a similar concept to NGP). While the exact algorithms may vary slightly between manufacturers, the core components involve:

• Real-time Pace Data: Your instantaneous speed derived from GPS.
• Elevation Data: Changes in altitude recorded by your device's altimeter or derived from mapping data.
• Gradient Calculation: The algorithm determines the steepness of the incline or decline.
• Physiological Modeling: Based on scientific studies of energy expenditure on various gradients, a correction factor is applied to your raw pace. For instance, running up a 5% grade at 10:00/mile might translate to an NGP of 8:30/mile, indicating the physiological effort is equivalent to running 8:30/mile on flat ground. Downhill corrections are also applied, though typically less severe.

This process is analogous to "Normalized Power" in cycling, which smooths out power fluctuations to provide a more accurate representation of the physiological cost of a ride. NGP Pace provides runners with a similar, effort-based metric.

The Benefits of Using NGP Pace

Incorporating NGP Pace into your training and racing strategy offers several significant advantages:

• Accurate Effort Assessment: NGP Pace provides a more precise measure of your true physiological effort, allowing you to gauge whether you're hitting your intended training zones regardless of the terrain.
• Improved Training Specificity: When planning workouts, you can set target NGP paces for intervals or tempo runs, ensuring consistent effort even if your route includes hills. This prevents overtraining on ascents or undertraining on descents.
• Better Race Strategy: For races with significant elevation changes, NGP Pace helps in pacing. Instead of aiming for a flat-ground average pace, you can target a consistent NGP, allowing you to slow down on climbs and speed up on descents while maintaining a sustainable effort level.
• Meaningful Comparison of Runs: NGP Pace allows for a fair comparison of performances across different routes. A run with a high average raw pace on a downhill course can be accurately compared to a run with a lower raw pace on an uphill course by looking at their respective NGP Paces.
• Motivation and Consistency: Knowing your NGP Pace helps maintain motivation on challenging sections. You might be running slower on a steep climb, but seeing your NGP Pace remain consistent with your target effort can be psychologically rewarding.

Limitations and Considerations

While NGP Pace is a powerful tool, it's essential to be aware of its limitations:

• GPS Accuracy: The accuracy of NGP Pace is heavily reliant on the precision of GPS and altimeter data. Poor satellite reception or barometer drift can lead to inaccurate elevation readings and, consequently, skewed NGP calculations.
• Algorithm Variations: Different devices and platforms may use slightly different algorithms for calculating NGP or GAP, leading to minor discrepancies in reported values.
• Individual Physiological Response: NGP algorithms are based on general physiological models. However, individual running economy, strength, and fatigue levels can vary, meaning the "equivalent flat pace" might not perfectly match every runner's subjective effort.
• Does Not Account for All Variables: NGP Pace primarily adjusts for gradient. It typically does not account for other significant factors that influence effort, such as wind resistance, running surface (e.g., trail vs. road), temperature, humidity, or technical terrain.
• Not a Substitute for RPE or Heart Rate: While valuable, NGP Pace should be used in conjunction with other training metrics like Rate of Perceived Exertion (RPE) and heart rate. These provide direct feedback on your body's internal state.

Implementing NGP Pace in Your Training

To effectively integrate NGP Pace into your training:

• Monitor Your NGP: Pay attention to the NGP Pace displayed on your device during runs, especially on varied terrain. Observe how it correlates with your perceived effort.
• Set NGP-Based Goals: For interval training or tempo runs on hilly routes, set target NGP paces rather than raw paces. For example, aim for 3 x 1-mile repeats at your threshold NGP Pace, regardless of the elevation profile of each mile.
• Analyze Post-Run Data: After a run, review your NGP Pace data to understand how consistent your effort was. Compare your NGP from different runs to objectively assess progress or plan future sessions.
• Use for Race Planning: If your target race has significant climbs or descents, practice pacing using NGP Pace in your long runs. This helps you develop a realistic race day strategy that accounts for the course profile.

Conclusion

NGP Pace stands as a valuable advancement in running analytics, offering a more precise and physiologically relevant measure of effort than traditional raw pace. By normalizing for elevation changes, it provides runners, coaches, and kinesiologists with a powerful tool for optimizing training, executing smarter race strategies, and gaining a deeper understanding of performance across diverse running environments. While not a standalone metric, when used intelligently alongside other physiological indicators, NGP Pace empowers athletes to train more effectively and achieve their running goals with greater precision.